Nutrition · 3 min read
Chia seeds
A source of soluble fibre and plant omega-3 ALA. How they swell, how to use them.
Chia seeds are the dried fruit of Salvia hispanica, a plant native to central America. They are a source of soluble fibre and contain alpha-linolenic acid, a plant-source omega-3 fatty acid.
What chia brings
Chia seeds are a source of dietary fibre, plant protein, and alpha-linolenic acid (ALA), a plant-source omega-3.
They contribute small amounts of calcium, magnesium, and phosphorus to the day's intake.
The pudding trick
Chia seeds soaked in liquid form a gel. The seeds swell to roughly ten times their dry volume. Three tablespoons of seeds in a cup of milk or plant milk, left for two hours or overnight in the fridge, gives a thick pudding.
Flavour the pudding with vanilla, cocoa, cinnamon, or a spoon of jam.
Egg replacer
One tablespoon of chia seeds in three tablespoons of water, left for ten minutes, gels into a viscous mass that can replace an egg in cakes and biscuits. Works best in recipes that already have other binders.
Black vs white chia
Same plant family, slightly different cultivar. Black chia and white chia have very similar nutrition. White chia is cosmetic in puddings made with pale milk. Pick on visual preference, not on health claims.
Allergens
Chia seeds are seeds, not nuts. If you have a household with severe nut allergy, check the allergen statement on the product page for shared-line disclosure.
